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Technique

  1. Set pair or rings close to the floor, kneel down and grab the rings, with the palms facing each (neutral), facing forward (supinated) or something in-between.
  2. Step back into a Plank position.
  3. Keeping the upper back domed, lean forward and down to place your elbows into your belly, below the ribcage.
  4. Continue leaning forward while reaching the feet back until all your weight is on your hands, so that you can lift your feet and balance on your hands.

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Form tips

  • Experiment with where your elbows need to be to create a strong fulcrum on which to balance. They may need to be closer together, or lower on the belly, to be able to balance.
  • Gaze forward at a spot on the floor in front of you.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Abs
  • Obliques
  • Glutes
  • Hamstrings
  • Spine
  • Pelvis
  • Hip adductors
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Rings
Rings

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Appears in

Joint movements
Shoulderflexion forward
trains stretches

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Regressions

e03b

Elbow lever

Intermediate
e09l

Rings tuck planche

Advanced
e0ug

Rings v-sit

Advanced
e0a4

RTO straddle-sit

Advanced
e073

No false grip rings muscle-up

Advanced
e09p

Rings wide dip

Advanced
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